Turn Down the Thermostat

Quick Win

When you get the temperature right, you’re more likely to wake up refreshed and well-rested.

Try This Today

• Experiment by turning down the thermostat before bed. For adults ages 18 to about 65, the ideal sleep temperature is usually 60 to 65 degrees. Adults 65-plus typically sleep best at 66 to 70 degrees.
• To bring temperatures down, use a lighter blanket or opt for cooler sheets. Cotton is best because it breathes. You can also use a fan or open a window to let in colder air.
• Take the morning blanket test: Have you kicked off the covers? Are your pajamas sweaty? If yes, temps could probably come down further.

Why

The temperature of your bedroom can make a big difference to your sleep quality. In a 2012 National Sleep Foundation survey of more than 1,000 people ages 25-55, 67 percent of the respondents said cool room temperature was an important element to getting a good night sleep. That’s supported by a 2012 report in the Journal of Physiological Anthropology, which notes that people’s ability to sleep is strongly linked to temperature. A 2017 report in Science Advances showed that increases in nighttime temperatures boosted self-reports of insufficient sleep in a survey of 765,000 people, and the effect was greater in people 65 and older.